Sitting Swimmer on a Chair
Perform the Sitting Swimmer on a Chair to engage your upper body and core muscles. Sit upright on the edge of a sturdy chair with your feet flat on the ground.
- Extend your arms forward at shoulder height, palms facing down.
- Simultaneously lift your right arm and left leg, keeping them straight.
- Lower them back to the starting position and repeat with the opposite arm and leg.
- Continue alternating sides for the desired number of repetitions.
How to perform the Sitting Swimmer on a Chair
- Set up. Set up in a stable, balanced starting position appropriate for the Sitting Swimmer on a Chair using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your deltoids.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your deltoids rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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